Smothered Steak - The Best of Healthy Soul Food - Cincinnati News, FOX19-WXIX TV

Smothered Steak - The Best of Healthy Soul Food

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Smothered Steak

Serves 4 - 3 ounces steak and ½ cup vegetables per serving

  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon pepper
  • 4 eye-of-round steaks (about 4 ounces each), all visible fat discarded
  • 2 teaspoons canola or corn oil
  • 8 ounces sliced button mushrooms
  • 1/2 medium onion, thinly sliced
  • 1 cup fat-free, no-salt-added beef broth
  • 2 tablespoons imitations bacon bits
  • 2 teaspoons soy sauce (lowest sodium available)
  • 1 teaspoon molasses
  • 1 cup frozen green beans

In a shallow bowl or plate, stir together the flour and pepper. Coat the steaks on both sides with the mixture, shaking off the excess.

Heat a large nonstick skillet over medium-high heat. Add the oil and swirl to coat the bottom. Cook the steaks for 2 to 3 minutes on each side, on until browned. Transfer to a plate.

In the same skillet, cook the mushrooms and onion for 2 to 3 minutes, or until the onion is tender-crisp, scraping to dislodge any browned bits and stirring occasionally. Stir in the broth, bacon bits, soy sauce, and molasses. Add the steaks. Bring to a simmer, still on medium high. Reduce the heat and simmer, covered, for 35 to 40 minutes, or until the steaks are almost tender. Stir in the green beans. Simmer for 6 to 8 minutes, or until the steaks are tender and the beans are cooked through.

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